Pre- and Post-Shift Decompression for First Responders
A Practical, Trauma-Informed Guide to Prevent Burnout and Reclaim Your Nervous System
This workbook was created specifically for the brave and compassionate professionals who show up every day in service to others—firefighters, police officers, EMTs, nurses, and all first responders.
With chronic stress and secondary trauma often being “part of the job,” this guide offers structured, evidence-based tools to help you care for yourself before and after each shift—so the weight of the work doesn’t become the weight of your life.
Inside, you’ll find:
An understanding of how stress and burnout affect your mind and body
Easy-to-implement pre- and post-shift decompression rituals
Guidance from CBT, DBT, mindfulness, and nervous system science
Creative activities to strengthen your sense of control and calm
Holistic strategies rooted in movement, breath, and sensory resets
Intentional journal prompts to process emotions and build resilience
Whether you have 5 minutes or 20, this workbook helps you create small, repeatable habits that protect your wellbeing and reconnect you to your purpose.
You serve others every day.
This is a space to serve yourself.
Pre- and Post-Shift Decompression for First Responders
A Practical, Trauma-Informed Guide to Prevent Burnout and Reclaim Your Nervous System
This workbook was created specifically for the brave and compassionate professionals who show up every day in service to others—firefighters, police officers, EMTs, nurses, and all first responders.
With chronic stress and secondary trauma often being “part of the job,” this guide offers structured, evidence-based tools to help you care for yourself before and after each shift—so the weight of the work doesn’t become the weight of your life.
Inside, you’ll find:
An understanding of how stress and burnout affect your mind and body
Easy-to-implement pre- and post-shift decompression rituals
Guidance from CBT, DBT, mindfulness, and nervous system science
Creative activities to strengthen your sense of control and calm
Holistic strategies rooted in movement, breath, and sensory resets
Intentional journal prompts to process emotions and build resilience
Whether you have 5 minutes or 20, this workbook helps you create small, repeatable habits that protect your wellbeing and reconnect you to your purpose.
You serve others every day.
This is a space to serve yourself.
